Welcome friend,
To this morning meditation to cultivate joy and to set a positive tone for your day.
A joyful heart is a magnet for happiness,
So we'll use some uplifting techniques to fill your entire being with delight and enthusiasm.
Find a comfortable,
Stable,
Seated position on a chair or on a cushion,
With your spine tall and your body relaxed.
Place your palms upwards where your thighs and abdomen meet,
Keeping your shoulders back and chest uplifted without tension.
Feel a physical sense of opening in the area of the heart.
Let's begin by releasing any subconscious tensions in the body.
Take a deep double inhale,
Tense your entire body,
Filling it with energy.
And then with a double exhale,
Release all tension and any doubts or worries that may have been clinging onto your mind.
Let's repeat this two more times,
Allowing yourself to let go.
Double inhale,
Fill with energy,
Tense the body.
And double exhale,
Release.
Double inhale,
Fill your whole body with joy,
With energy,
Tense everything.
And double exhale,
Relax your whole body.
Feeling now the energy in the spine.
Visualise Sushumna Nadi,
The river of energy running through the centre of your spine,
Radiating joy and positivity.
Let's energise this channel with triangular breathing.
Inhaling for a count of six.
Count inwardly and bring your awareness up the spine,
Filling the body with air and the natural joy of being alive.
Hold your breath at the spiritual eye,
The point between the eyebrows.
Concentration right here for a count of six.
And exhale for a count of six,
Feeling whatever joy or happiness may be spreading throughout your body.
And let's do this a few more times,
Inhaling for a count of six,
Bringing your awareness up along the spine.
Hold at the spiritual eye between the eyebrows,
Counting six again.
And exhaling for a count of six,
Feeling joy and well-being spreading in the body.
And continue like this at your own pace.
A couple more rounds of triangular breathing.
Feel that with each inhale you're drawing in vibrant,
Joyful energy filling you up.
And with each exhale,
Feel any remaining sadness or stress leaving your body,
Making space for the natural joy of being here.
At the end of the next exhalation,
Take a deep breath in,
Straighten your spine,
Open the chest one last time.
And then allow your body to resume its natural breath.
Feel the natural flow of air,
The coolness on the inhale and the warmth on the exhale.
As you feel this inflow and outflow of breath,
Feel the smile spreading in your chest.
And perhaps a gentle inner smile on the inside of the mouth.
That upward curve of a smile,
Which is associated with our energy flowing upwards in the spine.
Along with these inner smiles,
Feel that each breath nourishes your body and fills your spirit with happiness.
Inhale,
Feeling the joy spreading throughout every cell of your being.
And with each exhale,
Stress and tension melting away,
Making more space for this joy to be present and felt.
One more minute of focusing on the breath,
The in and out of the nostrils.
Make your concentration uplifted and joyful.
Take a deep breath in.
Release.
Relax the concentration technique.
Allow your breath to be natural and easy.
And enjoy now the sensations that are present in your body.
Perhaps an expansion in the heart.
End your meditation by sending out blessings to the world.
Feel for the next few breaths that with each exhale you're sharing your positivity with all living beings.
Those around you and those far away in need of upliftment.
Smile and allow the uplifting energy of your smile to carry you into your day,
Filling it with joy and delight.
Joy to you,
My friends.
